Green plantains
Green plantains, cooked
Categories
| Macros | per 100 g |
|---|---|
| Calories | 309 kcal |
| Protein | 1.5 g |
| Fat | 11.8 g |
| Carbs | 49.2 g |
Green plantains, cooked, are unripe plantains that have been prepared by frying, boiling, or baking, and are a staple starch in Latin American, Caribbean, and West African cuisines — commonly served as tostones, patacones, or boiled alongside savoury dishes. Per 100 g, they provide 309 kcal, 1.5 g of protein, 11.8 g of fat, 49.2 g of carbohydrates and 3.5 g of dietary fibre, with relatively low sugars at 3.6 g given their unripe state. They are a notable source of potassium (482 mg per 100 g) and magnesium (58 mg per 100 g), and also contribute 60 mcg of vitamin A per 100 g. Suitable for vegan, vegetarian, gluten-free, dairy-free, paleo and low-FODMAP dietary patterns.
How many calories in cooked green plantains?
Cooked green plantains contain 309 kcal per 100 g, making them a fairly energy-dense starch — largely due to the fat absorbed during frying in preparations like tostones. A typical side serving of around 80 g would come to roughly 247 kcal.
How much potassium is in green plantains?
Cooked green plantains provide 482 mg of potassium per 100 g, which is a meaningful amount — comparable to a banana and notably higher than many common starchy sides like white rice or pasta.
Are cooked green plantains gluten-free?
Yes, green plantains are naturally gluten-free, and they appear on the gluten-free diet list in their cooked form. They are also compatible with vegan, dairy-free, paleo and low-FODMAP dietary patterns.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 309 kcal |
| Protein | 1.5 g |
| Fat | 11.8 g |
| Carbs | 49.2 g |
| Sugars | 3.6 g |
| Fiber | 3.5 g |
| Starch | 40.7 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 3.7 g |
| Monounsaturated | 4.4 g |
| Polyunsaturated | 2.7 g |
| Trans | 0.16 g |
| Omega-3 | 0.026 g |
| Omega-6 | 0.052 g |
| Minerals | Amount |
|---|---|
| Calcium | 4.0 mg |
| Iron | 0.67 mg |
| Magnesium | 58.0 mg |
| Phosphorus | 44.0 mg |
| Potassium | 482 mg |
| Sodium | 2.0 mg |
| Zinc | 0.23 mg |
| Copper | 0.18 mg |
| Manganese | 0.19 mg |
| Selenium | 0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 60.0 mcg |
| Vitamin C | 3.4 mg |
| Vitamin K | 3.8 mcg |
| Thiamin (B1) | 0.047 mg |
| Riboflavin (B2) | 0.10 mg |
| Niacin (B3) | 0.82 mg |
| Pantothenic acid (B5) | 0.39 mg |
| Vitamin B6 | 0.26 mg |
| Folate (B9) | 15.0 mcg |
